Each spring, we begin the fight against the overweight. In the course go hard of the diet and of the exercise of "wear and tear". Some even go so far as to the access to the pills. But even the babies know that the main role in the war with the stench of kilos plays, of course, physical exercise to lose weight fast.
Well, if you can attend a sports centre on a permanent basis. Unfortunately, many do not have the time/money/patience. Lovely result, will provide training in the home.
Optimal (recommended by doctors) the time duration is 20 to 30 minutes.
Try the following complex of physical exercises, and surprises who you and spectacular the result.
Each workout should begin with warm-up. The muscles and the joints must be prepared. This will prevent strains and injuries of different severity.
The heating should be carried out according to the principle of "top-down". In other words, in the first puree of the neck, shoulders, arms, and so forth. We ended the training exercises for the feet.
So, we begin. First, very rub the palm of the hand until it is warm. Hot of them in the face, the ears and the neck. Then, do a rotation torque of the movements of each joint on both sides.
Puree the shoulders and arms. We perform circular movements of shoulders forwards and then backwards. With the arm straight, the palm of the hand parallel to the floor and look in opposite directions (as if you represent penguin). Track turn in different sides with the elbows and behind them — the lobules.
Stand up straight, straighten the back. Do twists on both sides, leaving the bottom of the still body. The head all the time to look forward. Follow 25 repetitions.
Then, perform circular movements in the housing. Of 10 spins in each direction. The legs are immobile.
Next mash of the feet. Every sock we put on the floor and turn into different parts. Then move the feet up and down. Heel to touch the floor should not be.
Standing with feet slightly wider than shoulders, bend your knees (more effective at a right angle). Stay in this pose as long as you can.
Then 2-3 approach of 25-35 repetitions. During the lifting of the knees should be directly over the feet.
Sit in a squatting position. Of such a situation, jumps to maximum height and back to the starting point. Repeat 20 times.
Lie on your back with legs stretched upward, the hands, place under the bottom of the back. Cross the legs and spread them apart as widely as possible. Only 10 repetitions.
Stand up, kneeling, with hands outstretched to the front. At a fast pace sit on each buttock, tilting the body to maintain balance. Repeat between 20 and 30 times.
Standing, legs apart slightly wider than the shoulders, socks deployed in opposite directions. Then semi-consumandam at a slow pace, lingering at the bottom as you can only more. With the same speed, to return to its original position. Follow the 20 repetitions, 2 approach.
Lie on your side. Bend the leg that is on the bottom. Top of the leg to make soft elevations with the maximum amplitude. Then Mach 20. Repeat on the opposite side.
Lie on your back, place your hands under the nape of the neck, the legs extended. Tighten the knees to the chest, the shoulders and the cutting head of the soil and pull back towards the knees. Return to the starting position. Follow by 20 times 2 approach.
Lying on your back, bend the knees the legs. The hand-beam to the back of the head. Now drag the elbow opposite to the tribe. Repeat 20 times. Now from the opposite side.
Continuing to be lying on my back, pull the leg straight at an angle of 450 to the ground and keep as much as you can. Make 10 sets.
The initial position is the same. Of the hand pointing to one side and abut on the ground with the palms facing down. The legs stretch upward. Slowly lower the legs down, put back up, lower alternately to the left and to the right. Right-12 times in all directions.
Continue to be in the back. Legs bent at the knees but on the floor, the arms pull across the body. Lift the pelvis as a very possible and down. To perform a movement of between 20 and 30 times.
Lying on the back, place the hands and the feet perpendicular to the ground. Alternatively separate to the ground of the hip and the scapula as if you were trying to pull them up to the ceiling. Do 20 repetitions.
Will be back in the womb. Lift at the same time your legs straight and your arms to the maximum height. Drag in opposite directions. Repeated 30 times.
Stand in the "bar". Lower your knees on the floor. Press sex 10 times.
Stand with your back against the chair. Sit on the edge and abut the arms to the sides of the trunk. The leg is bent at a right angle, and the heels of the place on the ground. The pelvis is put 5 cm in the edge of a chair, the back should remain straight. Bend the elbows at an angle of 900. Climb to the top. The elbows categorically is not valid for the breed in the different parts. Repeat 15 times.
Do not rely on others, the hand lift the front. Keep this posture, as you can more.
Finish the training, not necessarily the strap. Sit on the floor, legs apart to the maximum width; gently drag the body forward, to the left, to the right. Lie on the floor and drag the hands and feet in a cross pattern in opposite directions (i.e., pulling the left arm and right leg, and vice versa).
Exercises to lose weight at home supports in the tone of the muscles and improves the quality of the agency's work in general. To quickly get to a result, if you are going to make the whole structure regularly.
